CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 Min. Quicky Warm Up.
STRENGTH
1: Back Squat (15 min. to establsih a 3RM Back Squat.)
BENCHMARK
Choose either one!
Both got a 21 Minute Time Cap.
1: BIG HELEN (Time)
“Big Helen”
3 Rounds:
600 Meter Run (4 small laps)
21 KBS (70/53)
7 Ring Muscle-Ups
Time Cap: 21 Min.
2: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Weightlifting
1: Tall Snatch (6 x 4 on the 90´s)
30-35-40-45-50-55%
2: Hang Snatch (5 x 3 on the 90´s)
Set 1,2 @ 60%
Set 3 @ 65%
Set 4 @ 70%
Set 5 @ 75%
Force yourself to a dead stop. Take singles if needed.
3: 2 Position Snatch (1-1-1-1 every 2 min.)
Hang + Floor.
Set 1,2 @ 75%
Set 3 @ 80%
Set 4@ 85%
4: Snatch (1-1-1-1-1 every 2 min.)
Set 1 @ 85%
Set 2 @ 90%
Set 3 @ 95%
Set 4 @ XXX
Set 5 @ XXX